So, if eating lots of refined carbs and sugar may exacerbate our responses to stress, are there other types of food that make us more resilient? Researcher
Joe Hibbeln of the National Institutes of Health believes the answer is yes.
"I think there's a very strong connection between what you eat and your mood," Hibbeln says.
He has spent the past two decades investigating links between the omega-3 fatty acids found in fish and emotional health.
"One of the most basic ways that omega-3s help to regulate mood is by quieting down the [body's] response to inflammation," Hibbeln says.
When you get walloped by something, whether it's a virus or an emotional stressor, you want to bounce back as quickly as possible, he notes.
"You can either be good at weathering stress or you can be brittle. And omega-3s make your stress system more flexible," Hibbeln says. He points to
studies showing that omega-3s can help protect neurons against the damage that can be done by chronic stress.
He also points to
clinical trials that have found that omega-3s may help control depressive symptoms. And a
study of schoolchildren in England linked omega-3s to more pro-social behavior.
Hibbeln knows that some people shy away from fish due to the cost, so he points to affordable options such as canned light tuna and sardines, which are good sources of omega-3s. There are also plant-based sources of omega-3s, such as flaxseed and chia seeds.
Now, clearly, omega-3s aren't the only food that's good for our emotional health.
Drew Ramsey, a psychiatrist at Columbia University and author of
The Happiness Diet, says a nutrient-rich diet is best for beating stress.
He points to his favorite stress-busting breakfast: scrambled eggs mixed with kale (or other greens) and topped with pumpkin seeds.
With this meal, you're covering all your bases, Ramsey says. The eggs are a good source of B vitamins and protein, which can be more satiating than a carb-based breakfast. The greens are incredibly nutrient-dense, and are a good source of vitamin A, vitamin K and potassium.
And the pumpkin seeds are a good source of magnesium — which is thought to play a role in
fending off anxiety — and zinc, which may help
boost the immune system.
For dessert, go for dark chocolate, which can have "an acute affect on mood," Ramsey says. He points to a
study that found cocoa flavanols can help boost mood and sustain clear thinking among adults who are engaged in intense mental efforts — like students cramming, or journalists on deadline.
In addition, dark chocolate has been shown to improve valscular health by increasing blood flow and reducing inflammation.
The bottom line? The foods we choose can't magic away stress. But Ramsey says he believes "there is a very, very strong connection between food and mood."
